Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

Side Stretch and Alternating Hip Lifts

This is an excerpt from Physical Activity Instruction of Older Adults-2nd Edition by Debra Rose.

Side stretch

Side Stretch

Target muscles: side of trunk and shoulders, also the outer thighs and hips when performed in a standing position

Sit tall against the back of a chair or stand tall with feet shoulder-width apart or wider. Gently bend the trunk to one side as the opposite arm reaches up above and then across the head to form an arc. Keep the head, chest, and hips facing forward throughout the stretch and breathe evenly. Hold the position for 5 to 15 seconds, and then slowly return to the starting position. Repeat on the opposite side.

Alternating hip lifts
Alternating Hip Lifts

Target muscles:oblique muscles of trunk, hip flexors, knee flexors

Place both hands on either side of a chair. Slowly raise one hip off the chair. Hold raised position for 10 to 20 seconds before lowering hip back down. Repeat on the opposite side.

More Excerpts From Physical Activity Instruction of Older Adults 2nd Edition

SHOP

    HK INSIDER

    Get the latest insights with regular newsletters, plus periodic product information and special insider offers.

    JOIN NOW
    Back to top